Weighted Vests vs. Ankle Weights: Which One Is Right for Your Workout?
Weighted vests and ankle weights work in a similar way in that they add resistance for your workouts, but they are not interchangeable. The way a weighted vest works is not quite the same way ankle weights work: the muscles they target, and who they’re best for, are quite different.
If you’re looking to boost your workouts with added resistance and find yourself wondering whether you should go for a weighted vest or a pair of ankle weights, this guide is for you. We will walk you through exactly what each one does, its benefits and drawbacks, and how to choose the one that matches your workout goals.
Weighted Vest vs. Ankle Weights
What are Weighted Vests?
A weighted vest is meant to be worn on your upper body like a snug-fitting jacket. It is designed in such a way that the weight is evenly distributed across your torso, keeping it close to your center of gravity.
Some vests, like the 20 lbs Running and Training Zelus Weight Vest, are fixed at a specific weight, while others are adjustable. Adjustable weighted vests come with pouches of iron sand, so you can alter the weight of the vest by inserting or removing more iron sand bags from the pockets of the vest.Â
What Are Ankle Weights?
Ankle weights are small straps worn around your ankles (sometimes wrists). They mainly differ from weighted vests in that they apply resistance specifically to your legs and lower body, making your limbs work harder during movement.
Therefore, while the weighted vest applies resistance to the upper body, ankle weights apply resistance mainly to the muscles in your lower body.
Angle weights are not typically designed for fast, repetitive, high-impact exercises like running or jumping, as they can stress joints.
Weighted Vest vs Ankle Weights: Main Uses
| Weighted Vest | Ankle Weights |
| Enhancing bodyweight exercises | Low-impact strength moves (leg lifts, donkey kicks, side raises) |
| Increasing cardio intensity (walking, hiking, running with caution) | Targeting specific muscles in your legs and lower body |
| Boosting endurance and calorie burn | Rehabilitation and muscle activation |
| Improving bone density through added load | Light toning workouts |
Weighted Vests vs Ankle Weights: What Muscles Do They Work?
Compared to ankle weights, weighted vests are more comprehensive in that they work a wider variety of muscles in several areas of the body. Ankle weights, by comparison, are limited and work almost exclusively on the muscles in the lower bodyÂ
- Weighted vests work the full body: legs, glutes, core, back, and even (depending on the exercise) shoulders
- Ankle weights work the muscles in the lower body: hamstrings, hip flexors, glutes, calves, abductors, etc.
Weighted vests increase resistance across your whole body, while ankle weights specifically challenge movements that involve lifting the leg.
Weighted Vest vs Ankle Weights: Pros and ConsÂ
1. Weighted Vest: Pros and cons
| Pros | Cons |
| It allows for more natural movement | It can feel too bulky if not properly fitted. |
| Works for both cardio and strength training | May cause fatigue if the weight is too heavy |
| Evenly distributes weight for better joint safety | Weighted vests are more expensive than ankle weights |
| Great for walking, hiking, squats, lunges, push-ups, and HIIT |
2. Ankle Weights: Pros and Cons
| Pros | Cons |
| Excellent for lower-body toning and muscle activation | Can strain ankles, knees, and hips if used during walking/jogging |
| Affordable and easy to carry around | Not ideal for high-impact cardio |
| Great for isolation exercises and rehab programs | Limited use in full-body strength training |
| Can assist with progressive overload for leg lifts, kicks, and Pilates-style workouts | Weight is far from the body’s center of gravity, which may alter gait |
How to Choose Based on Your Goals
Choose a weighted vest if you want to:
- Upgrade your walks, hikes, or bodyweight workouts
- Burn more calories and improve endurance
- Build overall strength without using free weights
- Keep your weight close to your center for natural movement
Here's a complete guide on how to buy a weighted vest as a beginner.
Choose ankle weights if you want to:
- Focus on toning the lower body
- Do isolation movements (leg raises, kicks, pulses)
- Improve muscle activation or rehab after injury
- Add gentle resistance to low-impact workouts
Who Should Choose Which?
| Weighted Vest | Ankle Weights | |
| Walkers/Hikers | Excellent for boosting intensity | Risky for joints if worn while lying |
| Runners | Possible with lightweight vests | Not recommended |
| Full-body strength | Great for squats, push-ups, and HIIT | Limited impact |
| Lower-body isolation work | Not as targeted | Perfect for leg lifts, donkey kicks |
| Beginners | 5–10 lb vest works well | Light weights for toning |
| Rehab/Post-injury training | Only if approved by a professional | Common in physical therapy |
| Pilates/Yoga-style users | Bulky for slow moves | Better for control and light resistance |
Final Thoughts on Weighted Vest vs Ankle Weights
If you’re building functional strength and want more challenge during full-body workouts or cardio, a weighted vest is likely your best match. If you’re focused on sculpting your legs, boosting muscle activation, or doing targeted toning or rehab, ankle weights may be the better choice.
For more clarification, consider our guide on everything good about ankle weights.
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